Tanzeer’s BodyBlog

Following is my new workout plan for the year 2009. Its really a rocking hard workout and for sure will build rocking hard muscles……

Sun: Chest, Tricep, Shoulders, & Abs                         Workout start time: 7pm
Mon: Bicep, Back and Legs, & Abs
Tue: Off/Cardio
Wed: Chest, Tricep, Shoulders, & Abs
Thu: Bicep, Back and Legs, & Abs
Fri: Off
Sat: Off/Cardio

Sunday & Wednesday Chest, Tricep, Shoulders, & Abs Working Sets(set x reps)
Bent-over rear delt raises 3 x
Front dumbbell raise 3 x
Arnold dumbbell press 3 x
Barbell Shrugs 3 x
Tricep Extension 3 x
Close-grip bench press 3 x
Bench dips 3 x
Dumbell flyes 3 x
Incline bench press 3 x
Flat barbell bench press 3 x
Push ups 3 x
Ab crunches on a bench 3 x
Hanging leg raises (knees bent) 3 x

Monday & ThursdayBicep, Back, Legs, & Abs Working Sets(set x reps)
Dumbell rows 3 x
Wide grip pull-ups 3 x
Stiff legged dumbbell deadlift 3 x
Concentration curl / Alternate dumbbell curl 3 x
Hammer curl 3 x
Barbell curl normal grip 3 x
Leg extensions 3 x
Lying leg curls 3 x
Squats with Barbell 3 x
Standing calf raises 3 x
Ab crunches on a bench 3 x
Hanging leg raises (knees bent) 3 x

Tuesday & SaturdayCardio Working Sets(set x reps)
Running in Treadmill 3 x
Skipping 3 x
Cycling 3 x

I have decided to train hard this year. I will gain as much muscles and lose as much fat as possible. For these I have decided to eat as much as possible. This year everything gonna be extreme for me. I will work more, eat more, and sleep as much possible.

I have added cardio with my regular work out routine (the routine is posted in previous post). I am doing atleast 10 minutes cardio at the end on all my weight training days and 30 minutes cardio on all rest days.

Hope this year, I will gain loads of muscles, lose fat and be in perfect shape.

Fuel yourself to burn the gym…….!!!